Doing Physical Exercise - Essay Example

General exercise guideline Doing physical exercise can improve an individual’s health, but it is especially valuable for people with diabetes. Exercise can be crucial for people with diabetes if they are also over weight. Therefore, this paper tries to provide an overview of the exercise, the general exercise guidelines, and the factors affecting exercise prescriptions. Regular physical activities may help improving the overall health and fitness, and reduces your danger for many chronic diseases. However, fitting regular exercises into an already busy day schedule may seem difficult at first, but with a physical activity guideline it is manageable. It gives the exerciser freedom to reach their physical activity goals through different types and amount of activities each week. Moreover, the general suggestion for maintaining health and preventing diseases is doing at least 150 minutes of moderate physical activity per week. How regularly one does exercise is a vital aspect of fitness in order to stay healthy and with continued progress. This prescription often starts with 2 to 3 times a week and progress to 4 to 5 times per week. Depending on the current fitness level and the exercise history, the prescription may possibly start with as little as ten minutes of steady exercise and build upwards. Preferably, you will strive for a minimum of 20 to 60 minutes of regular exercises about three times a week. The intensity of the exercise prescription may be the most important aspect of an efficient, safe and fun program. Because every person responds differently to exercises and finding the right intensity and balance between effort and rest is critical, this is where skills of the specialist are put to test. But mostly, exercise program will usually follow a similar order, but this varies depending upon your training goals. All programs will begin with a warm up and end with a cool down and stretching. A good exercise prescription is adjustable and flexible and can be modified frequently and easily while still moving you towards your goals. Adjustments are a steady and ongoing part of exercise prescription for the rest of your life. You will find that you need to constantly change your routine, try new activities; take breaks increase and decrease your time and intensity over the years. A huge part of exercise prescription is what type of exercise you will do. A good prescription will include a range of exercises and a balanced practice to build core strength, flexibility and endurance and base fitness first and then become much more specific to your fitness goals. Cardiovascular fitness-Rhythmic movements using large muscle group such as walking, swimming and bicycling, is one of the best way to increase blood flows to the muscle and raise the heart’s ability to pump the blood through the body to the working muscles and this improves the cardiovascular health. This exercise is linked to a number of health improvements such as decreased risk of many diseases, blood pressure and body fat level. Strength training-this kind of training is important component of fitness and is also one area of your exercises that may vary from person to person. Subsequently, a good program will include the center and the entire major muscle group in various combinations working against resistance and building strength, agility and balance. Too much of exercise or inadequate of it is bad to your health, therefore, for a proper and profitable exercise there are guidelines set to control any person willing to do exercises. For a short version, aerobic exercises should be done 5 days per week, for 30 minutes moderate intensity. Flexibility is done 2-7 days per week, 3-4 gentle, 30 seconds for major muscle group. Balancing should be done to reduce risk of falls and it should be part of general exercise. For along version, aerobic exercise should be done 5 days per week, accumulating at least 30 minutes of moderate intensity. Flexibility should be done 2-7 days per week, 3-4 sustained. Balancing should be done generally in all exercises. An exercise program is therefore needs to be designed specifically for your health status, goals, abilities, and interest. These recommendations should be properly checked and followed to avoid any contraindicated exercise. These contraindicated exercises, are movements that are not recommended because they are potentially dangerous. They may include; movement that involve excessive, rapid twisting around affixed base, sustained or held movement and any movement that can cause extension or flexion of a joint beyond its normal. For a person suffering from diabetes and doing exercise, it is important to check his progress, intensity level that is, when it is 40-60% is moderate, 50-70% of maximum of heart rate and vigorous below 60% at 70% of maximum heart rate, mode and frequency. The more this person will avail himself to do exercise the more it will determine his progress, and also the body language or structure of this patient after day 1 of training will determine his progress deeply. Because, if the body language of the patient is weak the patient might not attend again any training session but if it is strong then chances are high that he will continue with the exercises. Monitoring blood sugar level is extremely important because hypoglycemia can occur during exercise, and for a diabetic exercise should be of short duration with a gradual progression to longer duration as tolerated. Moreover, it is advisable that before exercise; you consume a meal 1-3 hours before exercising, administer insulin at least 1 hour before exercise. During exercise, you take supplement energy every 30 minutes and maintain fluid replacement. After exercise, monitor the glucose level, increase energy intake for 12-24 hours following activity. It is important to keep a written record of your training details such as type of work out, time, distance, and weight. The rate for progression for a beginner is generally broken into 3 separate 6 weeks phases: initial conditioning, fitness improvement and fitness maintenance. Even though, we plan this exercise guideline, there are factors that may influence exercise prescriptions. Generally, the benefits of regular physical activities far outweigh the risk to the heart and lung. The risk of heart problems due to physical activity is much higher for youth and young adults who have congenital heart problems. For adult, the risk of heart problems caused by physical activities is related to coronary heart disease. Other factors influencing medical prescriptions are In conclusion, this paper has empowered us with the right information concerning the exercises. The right ways of performing exercises, guideline to do exercises and the prescription that should be followed when exercising. This paper has mostly touched the diabetics, they are advice mostly to exercise on aerobic of which decreases their blood sugar. Generally, exercise is not miracle cure but it is still one of the best things you can do to your body it is advisable to consult a doctor before embarking on the issue of doing exercises, because some exercises are not good for certain people and are good for others. References list BROWN, S. P., MILLER, W. C., & EASON, J. M. (2006). Exercise physiology: basis of human movement in health and disease. Philadelphia, Lippincott Williams & Wilkins. COURNEYA, C. A. M., & PARKER, M. J. 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